{"id":11894,"date":"2018-11-30T10:32:55","date_gmt":"2018-11-30T10:32:55","guid":{"rendered":"http:\/\/localhost\/hk-blog\/how-to-keep-your-calorie-intake-in-check-bid-8299\/"},"modified":"2026-01-28T13:03:10","modified_gmt":"2026-01-28T07:33:10","slug":"how-to-keep-your-calorie-intake-in-check-bid-8299","status":"publish","type":"post","link":"https:\/\/www.healthkart.com\/connect\/how-to-keep-your-calorie-intake-in-check\/bid-8299\/","title":{"rendered":"How To Keep Your Calorie Intake In Check?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.healthkart.com\/connect\/how-to-keep-your-calorie-intake-in-check\/bid-8299\/#How_many_calories_should_I_eat_in_a_day\" >How many calories should I eat in a day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.healthkart.com\/connect\/how-to-keep-your-calorie-intake-in-check\/bid-8299\/#Calorie_Intake_Calculator\" >Calorie Intake Calculator<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.healthkart.com\/connect\/how-to-keep-your-calorie-intake-in-check\/bid-8299\/#Benefits_of_counting_calories\" >Benefits of counting calories<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.healthkart.com\/connect\/how-to-keep-your-calorie-intake-in-check\/bid-8299\/#What_food_sources_to_choose\" >What food sources to choose?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.healthkart.com\/connect\/how-to-keep-your-calorie-intake-in-check\/bid-8299\/#Reduce_calorie_intake_without_starving_yourself\" >Reduce calorie intake without starving yourself<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.healthkart.com\/connect\/how-to-keep-your-calorie-intake-in-check\/bid-8299\/#Follow_these_5_tips_to_reduce_calorie_intake_without_starving_yourself\" >Follow these 5 tips to reduce calorie intake without starving yourself<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"How_many_calories_should_I_eat_in_a_day\"><\/span><span style=\"font-size: 20px;\"><span style=\"font-family: times new roman,times,serif;\"><strong>How many calories should I eat in a day? <\/strong><\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">An average woman needs about 2000 calories per day, while an average man needs 2500 calories per day to maintain their weight. If you want to lose weight, then for a woman the number of calories per day should be 1500 and for men, it should be 2000.\u00a0<\/span><\/span><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">However, the number of calories that you should eat in a day depends on various factors like height, weight, metabolic health, daily activity level, medical history etc.<\/span><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Calorie_Intake_Calculator\"><\/span><span style=\"font-size: 20px;\"><span style=\"font-family: times new roman,times,serif;\"><strong>Calorie Intake Calculator <\/strong><\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">An effective way to calculate calories is to multiply your body weight (in kg) by 29 for fat loss and multiply it by 40 for muscle gain.<\/span><\/span><\/p>\n<ul>\n<li><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">To lose weight your total calorie intake should be less than what you burn throughout the day. Try to lose weight in a healthy way by shedding one or two kilos per week.<\/span><\/span><\/li>\n<li><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">If you want to maintain your weight, then the trick is to take your current weight and multiply it by 15. That\u2019s the number of calories you need to consume to maintain your weight.<\/span><\/span><\/li>\n<li><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">And if you want to gain weight, you need to consume more calories than what you burn throughout the day.<\/span><\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Fitness trackers are a great way to calculate your daily calorie intake. There are various types available in the market. You can choose one as per your budget, fitness preferences, and style.\u00a0<\/span><\/span><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">There are also various apps like step calculator, activity tracker, and calorie calculator. Download them on your smartphones and keep a tab of your daily activity level.<\/span><\/span><\/p>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/image 2_10.jpg\" \/><\/div>\n<\/div>\n<\/div>\n<p><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\"><em>Image Source \u2013 MyFitnessPal Blog<\/em> <\/span><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Benefits_of_counting_calories\"><\/span><span style=\"font-size: 20px;\"><span style=\"font-family: times new roman,times,serif;\"><strong>Benefits of counting calories <\/strong><\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">It is important to be aware of what you eat, how is it affecting your body, and what are the side effects. Counting calories is a great way to keep a tab on your weight and know when those cravings seep in. Here are the top 3 benefits of counting calories \u2013<\/span><\/span><\/p>\n<ul>\n<li><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Increases nutritional awareness<\/span><\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Awareness is the first step towards anything. When you know that amount of calories being consumed every day, you\u2019ll be able to plan your workout schedule and diet plan in a better way.<\/span><\/span><\/p>\n<ul>\n<li><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Helps to find the right amount of exercise<\/span><\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">You know that exercise is beneficial for weight loss. But how much exercise do you need? This can be found when you know the <\/span><\/span><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">amount<\/span><\/span><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\"> of calories you intake and how many do you burn. Tracking your calorie intake will help you find that balance so that you can lose, maintain, or gain weight in a healthy manner.<\/span><\/span><\/p>\n<ul>\n<li><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Provides correct nutritional targets<\/span><\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">It helps you to restrict food in a tangible manner. Instead of eating a bag of chips you can spend far <\/span><\/span><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">less<\/span><\/span><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\"> calories on something healthy and nutritional. That\u2019s the aim, to know where you\u2019re going wrong in your weight loss or weight management journey.<\/span><\/span><\/p>\n<p><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Some of the cons of calorie measurement include the following \u2013<\/span><\/span><\/p>\n<ul>\n<li><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">It can be <\/span><\/span><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">time-consuming<\/span><\/span><\/li>\n<li><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Inaccurate food labels<\/span><\/span><\/li>\n<li><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Not all calories are treated <\/span><\/span><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">equally<\/span><\/span><\/li>\n<li><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Takes the emphasis off food quality<\/span><\/span><\/li>\n<li><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Can be stressful<\/span><\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"What_food_sources_to_choose\"><\/span><span style=\"font-size: 20px;\"><span style=\"font-family: times new roman,times,serif;\"><strong>What food sources to choose? <\/strong><\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Experts say that the food sources you choose to get daily calories matters a lot. Your diet should comprise of a healthy mix of vegetables, nuts, lean meat. In addition to these, your body also needs a daily of about 25 -30g of fiber for proper digestion.<\/span><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Reduce_calorie_intake_without_starving_yourself\"><\/span><span style=\"font-size: 20px;\"><span style=\"font-family: times new roman,times,serif;\"><strong>Reduce calorie intake without starving yourself <\/strong><\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Calories are a measure of energy. If you need more energy you need to increase your calorie intake and to cut down excess weight calorie reduction is needed. For those who indulge in intensive workout sessions, a <\/span><\/span><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">high-calorie<\/span><\/span><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\"> diet is recommended, and when you\u2019re trying to shed off those extra kilos, it is suggested you have a low calorie and low carb diet. One of the prime rules of weight loss is to reduce your overall calorie intake. But you don\u2019t have to starve yourself.<\/span><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Follow_these_5_tips_to_reduce_calorie_intake_without_starving_yourself\"><\/span><strong><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Follow these 5 tips to reduce calorie intake without starving yourself<\/span><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li><strong><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Eat a high protein diet to curb cravings and burn more calories<\/span><\/span><\/strong><\/li>\n<\/ul>\n<p><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">When you\u2019re trying to lose weight protein is the key ingredient. Having a diet with high protein helps increase your metabolic rate and curbs appetite as well. Protein requires energy to metabolize, so, when you have a high protein diet you burn at least 80 \u2013 100 more calories.<\/span><\/span><\/p>\n<p><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Protein is also considered to be the most fulfilling ingredient. When you have a high protein diet it keeps to satiated for a longer time. It also helps fight cravings. So lesser cravings mean less junk and indeed weight loss.<\/span><\/span><\/p>\n<ul>\n<li><strong><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Drink a lot of water<\/span><\/span><\/strong><\/li>\n<\/ul>\n<p><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">One of the simplest tricks to lose weight \u2013 drink more water. Increasing your water intake can help in your weight loss journey. Drinking 8 glasses of water per day can help you burn <\/span><\/span><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">up to<\/span><\/span><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\"> 96 calories.<\/span><\/span><\/p>\n<p><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">The one thing to keep in mind is the timing of drinking water. Try to have at least a glass of water before each meal. This will fill you up and you\u2019ll tend to eat less and automatically consume lesser calories.<\/span><\/span><\/p>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/image 3_9.jpg\" \/><\/div>\n<\/div>\n<\/div>\n<p><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\"><em>Image Source \u2013 <\/em><\/span><\/span><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\"><em>uchealth<\/em><\/span><\/span><\/p>\n<ul>\n<li><strong><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Avoid packaged juices and sodas<\/span><\/span><\/strong><\/li>\n<\/ul>\n<p><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Another great way to reduce weight and counting your calories is by eliminating liquid sugar from. Packed juices, fizzy drinks, or cold drinks have an excess amount of sugar that add to the overall calories. These are considered to be most fattening because your brain doesn\u2019t register liquid calories as it does solid calories.<\/span><\/span><\/p>\n<ul>\n<li><strong><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Reduced carbohydrate intake<\/span><\/span><\/strong><\/li>\n<\/ul>\n<p><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Cutting carbohydrates from your diet is an effective way to lose weight. It helps in losing weight, and also reduces appetite. A low carb diet has various other health benefits, especially for people with metabolic syndrome and<a href=\"https:\/\/connect.healthkart.com\/10000-steps-do-they-help-in-type-2-diabetes\/\"> type 2 diabetes<\/a>. When you have a low carb until you are full, you tend to lose 2 \u2013 3 times more weight than when you have a low cal diet.<\/span><\/span><\/p>\n<ul>\n<li><strong><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Exercise and more exercise<\/span><\/span><\/strong><\/li>\n<\/ul>\n<p><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">If there\u2019s one way to lose weight without starving yourself is to exercise. When you consume fewer calories, your body tends to save energy and in <\/span><\/span><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">turn<\/span><\/span><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\"> you burn lesser calories. This is the reason why long-term calorie restriction can slow your metabolic rate. When you\u2019re trying to lose weight, the aim is not just to shed extra kilos but to tone your body. Doing some form of cardio like walking, jogging, dance, or even swimming is great not just for weight loss but for overall well being as well.<\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>How many calories should I eat in a day? An average woman needs about 2000 calories per day, while an average man needs 2500 calories per day to maintain their weight. If you want to lose weight, then for a woman the number of calories per day should be 1500 and for men, it should [&hellip;]<\/p>\n","protected":false},"author":77,"featured_media":9054,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[442,459,27],"tags":[287,283,284],"secondary_tag":[23,109,137],"class_list":{"0":"post-11894","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-diet-and-nutrition","8":"category-healthy-eating","9":"category-weight-management","10":"tag-calorie-calculator","11":"tag-calories","12":"tag-fitness-trackers","13":"secondary_tag-diet","14":"secondary_tag-motivation","15":"secondary_tag-supplementation","16":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Keep Your Calorie Intake In Check? - Healthkart<\/title>\n<meta name=\"description\" content=\"Monitoring the calorie intake has become an awareness metric to stay fit and healthy. 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